Old School New Body Review

Old School New Body, crafted by Steve and Becky Holman, is a fitness program tailored to the needs of individuals over 40. The program’s foundation is the F4X workout system and it combines old school discipline with modern knowledge to guarantee safe, quick results. The regimen is flexible, offering three workout plans – LEAN, SHAPE, and BUILD. Extra precautions have been taken to minimize joint strain and make it effective for both men and women in their 40s, 50s, 60s, and 70s. Dive deeper to unravel the secrets behind the Old School New Body magic and adapt your lifestyle to it.

What is Old School New Body?

‘Old School, New Body’ is an all-encompassing fitness program designed specifically for the more experienced adults, primarily those aged 40 and above, crafted meticulously by Steve and Becky Holman to help you get into shape both safely and quickly.

Recognizing the unique challenges and needs of this age group, the program doesn’t demand long hours; instead, it emphasizes on hard and focused workouts. It’s centered on the F4X workout system, a highly specific exercise protocol tailored to your age and fitness level. It involves a unique combination of movements that are easy to follow.

The goal isn’t just to help you shape up quickly, but to make sure it’s done safely. It’s old school discipline combined with new age knowledge, all intended to help you achieve your body goals.

Who are Steve and Becky Holman?

Let’s introduce Steve and Becky Holman, the creators of the ‘Old School, New Body’ program and fitness experts with years of experience under their belts. Steve has an impressive history in the fitness industry, with over 25 years as the editor-in-chief of Iron Man magazine. His wife, Becky, isn’t only a co-creator of the program but also a clear success story of its effectiveness.

Their extensive backgrounds include:

  • Over 25 years of fitness expertise
  • Multiple books on weight training and nutrition
  • Numerous articles on fitness and weight-loss
  • Becky’s personal transformation using their program
  • Regular contributions to reputable fitness publications

Together, they’ve used their knowledge and experience to help people reclaim their health and well-being.

What is the F4X workout?

Have you ever wondered about the F4X workout, a key component of the ‘Old School, New Body’ program?

This unique workout system, standing for Focus-4 Exercises, is specifically designed for men and women in their 40s, 50s, 60s, and even 70s. The F4X workout demands hard work, not long hours, with a total of 90 minutes per week. It incorporates four core exercises: squats, incline presses, bent over rows, and upright rows.

These movements have been identified as highly effective for achieving various fitness goals. Each workout plan takes no more than 60 minutes, with the lean routine taking around 30 minutes, three times a week.

If you’re looking for an effective, time-efficient workout, the F4X might be just what you need.

What are the 3 different F4X workouts?

Diving into the specifics, the F4X workout system offers three unique workout regimens: F4X LEAN, F4X SHAPE, and F4X BUILD, each tailored to different fitness levels and goals.

  • F4X LEAN is ideal for beginners or those returning from a fitness hiatus. It’s a light regimen, focusing on the 4 most effective exercises. You’ll spend around 30 minutes, three times a week.
  • F4X SHAPE is when you’re ready to increase intensity. This regimen adds a few more exercises to your routine, which will typically take less than an hour to complete, three times a week.
  • F4X BUILD is the most intense. Designed for those seeking to maximize their results, it’s a rigorous routine to be performed four times a week.

You choose the workout that suits your needs and time constraints.

Is it safer than other workouts?

While the F4X workout protocol might seem similar to many other fitness programs at first glance, it’s the modifications from Vince Gironda’s workout system that make it considerably safer for your joints and less prone to causing injuries.

This system advocates workout density, involving lower weights for more sets with minimal rest. The reduced weight, coupled with fewer exercises in the F4X protocol, are the key factors that make this training system gentler on your joints. As a result, you’re far less likely to injure yourself.

It’s designed specifically for older individuals, proving highly effective for men and women in their 40s, 50s, 60s, and even 70s. Therefore, if you’re seeking a workout that prioritizes safety while still delivering results, F4X could be your answer.

How Vince Gironda enters into F4X

You might be wondering how Vince Gironda’s methods became a significant part of the F4X protocol. It all began when Steve Holman, a contemporary of Gironda, inherited some of Vince’s belongings posthumously. As he leafed through Vince’s logs and writings, Steve was inspired to experiment with these old school methods. Here are some key elements of their journey:

  • Steve’s acquisition of Vince’s logs
  • The exploration of Vince’s workout methods
  • The challenge of medium weight, high fatigue training
  • The birth of Old School New Body from Vince’s methods
  • The fascinating stories behind the program’s creation

This shift from Vince Gironda’s methods to F4X has led to a unique and effective fitness protocol that has helped thousands achieve their body goals.

What is included in Old School, New Body?

Let’s explore what the Old School, New Body program entails, starting with the core of the system – the Old School, New Body ebook. This book, an in-depth guide to their unique F4X workout system, is your starting point. It’s a detailed introduction to the workout style you’ll follow, packed with motivational insights and nutritional information.

After you’ve familiarized yourself with this, you’ll utilize the Quick Start guide, which lists the exercises in LEAN, SHAPE, and BUILD workouts. Also included are several special reports, offering tips on fat burning, health, happiness, muscle building, and anti-aging.

Although this information might be familiar to some, having it consolidated in one place is handy.

Audio interviews with fitness professionals:

In addition to the detailed workout and nutrition guides, Old School, New Body also provides an array of enlightening audio interviews with renowned fitness professionals. These interviews are included free of charge and are a treasure trove of practical advice and inspiration. The professionals share their wisdom on various aspects of fitness, nutrition, and lifestyle, showcasing their unique approaches and methodologies.

You’ll get to hear from:

  • Tom Venuto, a respected figure in the bodybuilding community
  • Kristi Frank, known for her expertise in holistic health and wellness
  • Bill Phillips, a transformation specialist with a focus on fitness and health
  • Tom Platz, a golden era bodybuilding icon
  • Jennifer Nicole Lee, a fitness model and motivational speaker

Dive into these interviews for an additional layer of knowledge and inspiration.


Delving into the advantages, Old School New Body offers top-tier workout plans that are both quick and efficient, providing variations that suit different fitness goals. You can expect highly specific routines with a unique combination of movements.

Each routine is designed to work especially for older individuals, accommodating all, from your 40s to your 70s. The workouts are brief, ranging from approximately 30 minutes for the ‘Lean’ program, to around 60 minutes for the ‘Build’ program. Remarkably, substantial results can be maintained using just 4 exercises.

Moreover, this regimen is gentle on your joints, causing no pain. The included nutrition plan is detailed and adaptable to everyone. To conclude, there’s a 100% money back guarantee, providing an additional layer of assurance.


While Old School New Body has an array of advantages, it’s important to also consider its drawbacks, which include the need for clearer exercise descriptions and more visual aids like photos or video links. As a potential user, you might face some challenges with this program:

  • The exercises could be better described for clear understanding
  • Lack of visual aids like photos or video links to guide you
  • The interviews included seem rather extraneous
  • The supplement information provided is just average, not exceptional
  • The anti-aging claim seems more like a marketing gimmick than an explicit result.

Despite these drawbacks, remember that a strong work ethic is essential in achieving results with this old-fashioned routine.


To maximize the benefits of the Old School New Body program, here are some practical tips you might find useful.

Consider taking omega-3 fish oil and green tea, as these supplements are highly recommended and widely recognized for their health benefits.

Always remember to warm up before your workout with a brisk 5-10 minute walk and cool down after with a light walk or some stretching. This promotes blood flow and aids in muscle recovery.

If possible, build a small home gym with a bench and weights or consider resistance cables as a low-cost alternative.

Keep your routine fresh by rotating this program with others every six months.


The F4X protocol, as featured in Old School New Body, is a game-changer, designed for those in their mature years. It’s a safe, effective, and tailored fitness approach that’s already helped thousands.

Whether you’re in your 40s, 50s, 60s, or 70s, this system can redefine your fitness journey and help you achieve your body transformation goals. Try it out, and you might just find that the old school approach gives you a new body and a new lease on life.